Pasta vs. Sardines — In-Depth Nutrition Comparison
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Important differences between pasta and sardines
- Pasta has more folate and vitamin B1; however, sardines have more vitamin B12, phosphorus, calcium, vitamin B3, iron, and potassium.
- Sardines' daily need coverage for vitamin B12 is 367% more.
- Pasta has 6 times more folate than sardines. Pasta has 64µg of folate, while sardines have 10µg.
- Pasta is lower in cholesterol.
- Pasta has a higher glycemic index than sardines.
The food varieties used in the comparison are Pasta, fresh-refrigerated, plain, cooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +107.4% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +6266.7% |
| Contains more PotassiumPotassium | +1554.2% |
| Contains more IronIron | +156.1% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +133.9% |
| Contains more PhosphorusPhosphorus | +677.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +161.3% |
| Contains more FolateFolate | +540% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +428.7% |
| Contains more Vitamin B5Vitamin B5 | +250.8% |
| Contains more Vitamin B6Vitamin B6 | +391.2% |
| Contains more Vitamin B12Vitamin B12 | +6285.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.14µg | 8.94µg | 367% |
| Selenium | 52.7µg | 96% | |
| Phosphorus | 63mg | 490mg | 61% |
| Protein | 5.15g | 24.62g | 39% |
| Calcium | 6mg | 382mg | 38% |
| Cholesterol | 33mg | 142mg | 36% |
| Polyunsaturated fat | 0.429g | 5.148g | 31% |
| Vitamin B3 | 0.992mg | 5.245mg | 27% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Iron | 1.14mg | 2.92mg | 22% |
| Fats | 1.05g | 11.45g | 16% |
| Folate | 64µg | 10µg | 14% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Sodium | 6mg | 307mg | 13% |
| Vitamin B1 | 0.209mg | 0.08mg | 11% |
| Potassium | 24mg | 397mg | 11% |
| Copper | 0.093mg | 0.186mg | 10% |
| Vitamin B6 | 0.034mg | 0.167mg | 10% |
| Monounsaturated fat | 0.124g | 3.869g | 9% |
| Vitamin B5 | 0.183mg | 0.642mg | 9% |
| Carbs | 24.93g | 0g | 8% |
| Zinc | 0.56mg | 1.31mg | 7% |
| Saturated fat | 0.15g | 1.528g | 6% |
| Vitamin B2 | 0.15mg | 0.227mg | 6% |
| Manganese | 0.224mg | 0.108mg | 5% |
| Magnesium | 18mg | 39mg | 5% |
| Calories | 131kcal | 208kcal | 4% |
| Vitamin A | 6µg | 32µg | 3% |
| Vitamin K | 2.6µg | 2% | |
| Net carbs | 24.93g | 0g | N/A |
| Tryptophan | 0.065mg | 0.276mg | 0% |
| Threonine | 0.134mg | 1.079mg | 0% |
| Isoleucine | 0.197mg | 1.134mg | 0% |
| Leucine | 0.348mg | 2.001mg | 0% |
| Lysine | 0.097mg | 2.26mg | 0% |
| Methionine | 0.079mg | 0.729mg | 0% |
| Phenylalanine | 0.247mg | 0.961mg | 0% |
| Valine | 0.217mg | 1.268mg | 0% |
| Histidine | 0.103mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15% |
| Contains more ProteinProtein | +378.1% |
| Contains more FatsFats | +990.5% |
| Contains more OtherOther | +1293.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Mono. FatMonounsaturated fat | +3020.2% |
| Contains more Poly. FatPolyunsaturated fat | +1100% |
